Sprint Work:

Partner up, each partner runs each distance*

200m, 300m, 400m, 300m, 200m

 

For time

*Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc..

 

Strength:

Clean ⇒ Hang Clean ⇒ Jerk

1-rep max

 

Conditioning:

10/8 Calories Rowed

10 Burpees

8 Pull-ups

10/6 Calories Biked

10 GHD Sit-ups

6 Ring Dips

 

2 round for time

(7:00 cap)

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

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